How Coffee Can Boost Your Well-Being
So, I think the good news is that [for] most people, coffee actually confers some health benefits” — Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard T.H.Chan School of Public Health.
Coffee is one of the most popular beverages in the world, with millions of people drinking it every day. According to a report by Statista, 60% of Americans had a coffee in the past day, more than any other beverage.1 Younger generations, especially Millennials and Gen Z, are fueling the coffee sales boom.2
Coffee is not only a delicious beverage, but also a source of many health benefits. Coffee not only helps you stay alert and focused, but it also offers benefits for your physical and mental health. Here are some of the health benefits of coffee according to scientific research:
- Coffee may increase your lifespan. Several studies have shown that coffee drinkers have a lower risk of dying from some of the leading causes of death, such as heart disease, stroke, diabetes, and kidney disease.
- Coffee may improve your blood sugar control. Coffee may help prevent or delay the onset of type 2 diabetes by improving the function of the insulin-producing cells in the pancreas and influencing other factors that affect blood sugar levels, such as inflammation, metabolism, and antioxidant activity.
- Coffee may protect your brain from cognitive decline. Coffee may reduce the risk of developing Alzheimer’s disease and Parkinson’s disease, two common neurodegenerative disorders that affect memory, movement, and behavior. Coffee may do this by enhancing brain function, reducing inflammation, and preventing the accumulation of harmful proteins in the brain.
- Coffee may support your liver health. Coffee may help prevent liver damage and may also lower the risk of liver cancer and of cirrhosis, a condition that causes scarring and loss of liver function. Coffee drinkers are more likely to have liver enzymes that are within a healthy range than non-coffee drinkers.
- Coffee may boost your mood and mental health. Coffee can make you feel happier and more relaxed, thanks to its caffeine content and its effects on neurotransmitters like dopamine and serotonin. Coffee may also lower the risk of depression and suicide, which are serious mental health issues that affect millions of people worldwide.
- Coffee can boost your metabolism and help you burn fat. Studies show that caffeine can increase your resting metabolic rate (RMR) by 3–11%, depending on the dose and your body weight. Most of the increase in metabolism from caffeine is due to an increase in fat burning, especially in lean people. However, the effect may be less pronounced in people who are obese or who regularly consume caffeine.
- Coffee can reduce your risk of colon cancer. Researchers have found that coffee drinkers were 26 percent less likely to develop colorectal cancer.
These are some of the benefits of coffee based on scientific research. However, coffee is not a miracle drink that can cure all diseases or guarantee good health. You should also consider other factors that affect your health, such as your diet, lifestyle, genetics, and medical history. You should also be mindful of how much coffee you drink and how it affects you personally. You should also avoid adding too much sugar, creamer, or other additives to your coffee, as they can negate some of its benefits or add extra calories.
What is the recommended amount of coffee per day? According to a review of 95 studies published in The New England Journal of Medicine, the optimal amount of coffee per day is around 4 cups (945 ml), which provides about 400 mg of caffeine.3 This amount is considered safe for most healthy adults and is associated with the lowest risk of premature death and various common diseases. However, this amount may vary depending on your individual tolerance and sensitivity to caffeine. Some people may need less or more coffee to enjoy its benefits without any adverse effects.
1.Statista. (2023). Coffee consumption trends in the U.S. – statistics & facts. Retrieved from https://www.statista.com/topics/9899/coffee-consumption-trends-in-the-united-states/
2. Garwood, G. (2021). Millennials, Gen Z Fueling Coffee Sales Boom. The Food Institute. Retrieved from https://foodinstitute.com/focus/millennials-gen-z-fueling-coffee-sales-boom/
3. Poole, R., Kennedy, O. J., Roderick, P., Fallowfield, J. A., Hayes, P. C., & Parkes, J. (2017). Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. The BMJ, 359, j5024. https://doi.org/10.1136/bmj.j5024